Which fruits can you eat at night when losing weight, and which ones can’t?

Alena Chulpanova

certified nutritionist, member of the Russian Union of Dietetics and Nutritionists

What fruits are best to eat at what time?

Many online sources claim that you can get more benefits from fruits if you eat them during the day, on an empty stomach, or when not combined with specific foods, but is this true? Let's try to dispel a few myths associated with fruits with the help of science.

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Fruits in the evening and at night: benefits and harms

Is it possible to have fruit at night when losing weight? After all, they contain simple carbohydrates, which quickly increase the concentration of sugar in the body. And then this concentration also quickly decreases, and a feeling of hunger appears. An excess of carbohydrates accumulates in the form of fat in places called problem areas and are the last to lose weight. But this is the only harm of eating fruit at night. And if you choose the right snack, you can practically get rid of this minus.

Foods you can eat at night without harming your figure

But the benefits still outweigh all the disadvantages, so nutritionists recommend eating them in the evening when you are losing weight.

1. The daily calorie intake is reduced due to the fact that they have lower calorie content compared to many other products.
2. Due to the high fiber content, the feeling of fullness lasts for quite a long time.
3. Microelements contained in most fruits affect metabolic processes in the body, accelerating them.
4. The phytochemicals included in the composition have a positive effect on processes associated with losing excess weight. For example, they accelerate the removal of toxins and wastes and accelerate lipolysis.
5. It has a positive effect on the intestinal microflora.

Benefit or harm?

Eating fruit at night is considered conditionally beneficial, because it affects the feeling of satiety in the absence of stress on the body in the form of extra calories. At the same time, scientists have determined that components such as fructose (so-called fruit sugar) or glucose do not dull the feeling of hunger, but only create a feeling of false satiety. At the same time, insulin production increases, which increases appetite.

This point also applies to harmless apples and other light fruits. According to American scientists, fruit salads and freshly squeezed juices play a separate role in the obesity epidemic that is sweeping the United States. In addition, it is undesirable to get carried away with fruits if there are chronic problems in the functioning of the heart or blood vessels. This is explained by the fact that triglycerides in fruits aggravate the body’s functioning.

Strangely, the popularity of freshly squeezed juices has influenced the obesity epidemic

Whether it is possible to eat fruits at night depends not only on the time of day, but also on how exactly they are consumed. In order for them to be beneficial for the body in the evening, in the first half of the day you need to:

• refuse to mix them with other dishes - soups, side dishes;
• eat the fruits as a separate dessert, approximately 15-20 minutes after the main meal;
• For breakfast, eat a salad of fresh fruit, preferably seasonal - it could be apples, pears, a small amount of strawberries, raspberries.

It must be remembered that any fruits that were consumed after a heavy meal aggravate the functions of the digestive system.

If we talk about whether it is possible to eat fruit at night, then here you also need to follow a number of rules. The ideal option would be to have a sweet snack about an hour after dinner. At the same time, the fruits themselves should be low-calorie and unsweetened. Desirable:

• cutting fruit into slices will not only look beautiful, but will also prolong the process of consumption;
• do not rush into the dish in a hurry;
• Chew each piece thoroughly before swallowing - in this case, a feeling of fullness will appear much faster, and the body will be able to process the incoming material faster.

In order for fruits to be healthy in the morning and evening, it is necessary to observe moderation in the process of consuming them. Using any fruit in excessive quantities can result in allergies and other unpleasant consequences.

List of fruits for weight loss

Before you start making changes to your diet, find out which fruit you can eat at night when losing weight to lose weight faster. The list below was compiled hudeem-bez-problem ru based on an analysis of the calorie content of fruits and the sugar content in them.

• Grapefruit.
• Strawberry.
• Orange.
• Apricots.
• Currant.
• Peach.
• Raspberries.
• Apples.
• Cherries and sweet cherries.

Fruits that will help you lose weight

What fruits help you lose weight

Fruits are a real source of energy, minerals and vitamins. These products are especially useful for a person who is losing weight. They can remove waste and toxins, ensure uninterrupted functioning of the gastrointestinal tract, activate the production of gall bladder secretion, and promote natural cleansing of the body. Healthy fruits for weight loss are low in calories and have a high percentage of fat breakdown.

A diet containing a large number of berries and fruits is considered the most healthy. To normalize weight, you need to know exactly which fruits are best to eat and which ones should be avoided in your diet. Bananas, dates, and raisins should not be eaten in large quantities. And if you add pineapple, pears, kiwi, grapefruit to your usual menu, this will cause a positive result. An effective group that is often used for weight loss is citrus fruits (oranges, lemons, grapefruits, tangerines). In addition, you can eat the following fruits for weight loss and fat loss:

• apricots;
• apples;
• grenades;
• passion fruit;
• peaches;
• persimmon.

Rules of use

Nutritionists do not recommend using mono diets, in which you consume a small amount of food. Even fruits that are beneficial to the body are not able to meet all the body’s needs. Yes, you can give yourself a few fasting days, but after a short amount of time you will need to include protein in your diet. The maximum time that can be spent only on fruits without harm to the body is a week.

Next, the question arises in what quantity they should be consumed and how to relate this to other meals. Nutritionists clearly answer the first question - this is a fruit the size of your fist or one glass of berries. In this case, the melon is measured in a glass into which the cut pieces are placed. For people who do not have intense energy expenditure and a sedentary lifestyle, you can eat two such servings per day. If you have physical labor or play sports, then the number of servings can be increased to four. At the same time, losing weight without problems, ru recommends slightly reducing the calorie content of other meals.

And if you eat a little plant food shortly before meals, you will feel full even with less food.

In addition to the above, try to follow the following rules:

• when preparing dessert, do not mix different fruits, for example, stone fruits with citrus fruits, as this will negatively affect the digestive processes;
• but it is still better not to use fruits and berries as dessert, especially those that are fat-burning, as they can react with other products that entered the body before them and cause fermentation, heartburn and bloating;
• all of the above benefits are obtained only from fresh fruits, because any heat treatment will reduce the amount of fiber and vitamins;
• it is advisable to give preference to local seasonal fruits, as they are best absorbed by our body and contain a large amount of vitamins;
• if you want exotic fruits, then pay attention to the choice of supplier, because most imported fruits that are sold in stores are of little use due to long transportation, and they are also treated with chemicals to prevent premature rotting;
• It is advisable to eat no more than 500 grams of fruit per day;
• Do not replace fresh fruit with store-bought smoothies or juices, even if they are natural products, as such liquids have very little fiber and, therefore, you will not get all the benefits;
• If you have a sweet tooth and find it difficult to give up sweets, then start this refusal by replacing sweets and cookies with fruits. In this case, you can include sweet fruits in your diet, but try to eat them at least 2 hours before bedtime.

Be sure to follow the rules of healthy weight loss and the recommendations of nutritionists

Myth 4: If you have diabetes, you should only eat fruit separately from meals.

Another misconception is that it is best for people with diabetes to eat fruit 1-2 hours before or after meals.

First, there is no evidence that eating fruit alone improves digestion. Secondly, for a person with diabetes, eating fruit on an empty stomach can cause blood sugar levels to rise more than if eaten with other foods.

Photo: istockphoto.com

Instead of eating fruit alone, a person with diabetes may benefit from combining fruit with other foods that are high in protein, fiber, or fat. According to research, they help slow down the release of food into the small intestine. This means your body absorbs less sugar at once, limiting its effect on blood sugar levels.

What fruit is good to eat at night?

Is it possible to eat fruits at night when losing weight, and which ones are best? It is not enough to know which fruits will help you lose weight; you need to understand how certain fruits affect the body.

There are low-calorie or dietary fruits that contain little sugar, but are also high in fiber and beneficial microelements.

The lowest calorie is cherry plum - 27 kcal per 100 grams. Pineapples, kiwis, apples, apricots, figs, peaches, melons and quinces range from 30 to 60 kcal per 100 grams. Much depends on the degree of ripening, variety and storage conditions.

But you need to pay attention not only to the calorie content of fruits. For example, many diets include avocado, whose calorie content is 169 kcal per 100 grams. The fact is that it contains a large amount of vitamins and monosaturated fatty acids, making it very beneficial for the body.

Calorie content of dried fruits

Berries are useful for weight loss because they contain a large amount of vitamins. And dark-colored berries contain a lot of antioxidants and polyphenols. Well, it is advisable to choose berries with sourness, as they have fewer calories. For example, cranberries have 26 kcal, and grapes have 65 kcal per 100 grams. Raspberries and blackberries are especially good among berries, as they are absorbed very slowly and therefore do not cause insulin spikes in the body.

Every girl who is losing weight knows that there are fruits that accelerate fat burning.

The mechanism is based on the fact that the body requires more calories to digest fruit fiber than is contained in these same fruits.

The most famous fat-burning fruits are grapefruit and pineapple. The second also stabilizes insulin in the body. Kiwi also belongs to this category, which, in addition to accelerating the breakdown of fat, reduces the amount of bad cholesterol.

What local and exotic fruits can you eat, including in the evening when losing weight?

Do you dream of finding a thin waist? Have you tried all the diets and want to try something new? Is it possible to eat fruit after training? Is it possible to eat fruit during dinner or in the morning? Which fruits will have a positive effect on your weight, and which ones will definitely ruin your weight loss results? Find answers to all these questions below.

The fruit diet is considered one of the healthiest, since fruits are rich in a large amount of vitamins and minerals, as well as fiber necessary for the body.

About calorie content and glycemic index

There is an opinion that fruits cannot harm your figure due to the presence of special fiber - healthy fiber. It is impossible to gain excess weight by eating 1-2 fruits. However, it is necessary to separate which fruits are allowed to be eaten in the morning and which in the daytime.

Two reasons not to remove fruits from your daily diet designed to reduce body weight:

1. They are considered champions in antioxidant content. In turn, antioxidants are needed to neutralize free radicals in the body, which cause radical oxidation in the body. The consequences of oxidative processes are very dire - aging of the body, increased cholesterol levels, third-party diseases and infections, including cancer.
2. Increased content of microelements and vitamins. Without them, their deficiency will arise, which will lead to serious disruptions in the body’s functioning. The consequences of a lack of useful components (fatigue, problems with skin and nails, blurred vision) will not take long to appear. Focus on caloric content and glycemic index. The number of calories varies from fruit to fruit.

Perhaps you yourself have noticed more than once that after eating a banana, you feel full, and after eating an orange, a brutal appetite awakens. To achieve effective weight loss, choose foods that contain no more than 42 calories.

Recent studies have proven that some fruits also contain special acids that help break down fats, making the weight loss process much more active.

Glycemic index (GI) is a coefficient that shows how quickly sugar is absorbed in the body after eating a specific food. The higher the GI, the more glucose will enter the blood. As a result, this will lead to an increase in adipose tissue. It’s easy to guess in what cases a particular fruit is prohibited. Sugary-sweet fruits are not recommended to be eaten on a diet. The fiber level is also different everywhere.

Top 7 foods that contain large amounts of these beneficial dietary fibers:

• dried figs;
• apples;
• pear (without peel);
• kiwi;
• citrus;
• raspberries;
• blueberry.

Fiber has super properties, in particular, improving digestion, intestinal microflora, removing toxins and heavy metals.

What fruits can you eat at night when losing weight?

Let's figure out what fruits you can eat at night. Many people prefer citrus fruits. In addition to oranges and tangerines, there are also various fruits that you can snack on before bed. The products described below will definitely not harm your figure, and will also quickly lull the feeling of hunger.

The fruit diet is considered quite strict, but it is easily tolerated thanks to natural sugar - fructose, so even those with a sweet tooth will find it much easier to lose weight.

Citrus fruits contain 38 kilocalories. Such crops include oranges, tangerines, lemons, grapefruits and pomelo. This group contains a rich vitamin complex, including iodine, which support efficient metabolism. Their main disadvantages include an increased desire to eat some more food. Nutritionists have proven that grapefruit is the most useful fruit that enhances the process of losing weight. It contains enzymes that prevent fat deposition.

In the 70s, a hybrid of pomelo and grapefruit was developed - sweet fruit, which in its performance is in no way inferior to traditional fruits.

Kiwi is a green fruit with a calorie content of 50 kcal. The famous nutritionist Montignac recommended it to everyone. The doctor believed that if you include kiwi in your breakfast for weight loss, you can reduce body weight without strenuous physical activity. The product contains a vitamin complex, organic acids and minerals, and is suitable for allergy sufferers. Kiwi quickly saturates, improves digestive processes, removes harmful cholesterol, its pulp is important for normal lipid oxidation.

Mango contains 60 kcal per 100 grams of product. For a long time, this product has been actively used for weight loss purposes. It is a proven fact that with such a diet you can burn about 2 kilograms in a week. Approximately 5-7 kg can be lost in a month. Among the advantages we highlight:

• lowering blood cholesterol levels;
• the pulp is rich in vital vitamins and microcomponents;
• Claimed to be a good laxative product.

There are several options for a fruit diet, differing in duration and menu variety.

Pineapple is one of the best weight loss foods. One hundred grams contains no more than 52 kcal. It contains the catalytic enzyme bromelain, popularly known as a fat burner, which digests proteins and facilitates digestive processes. For maximum benefits, pineapple should be consumed before the lunch break, during lunch. This way it will be absorbed faster. Eating it during an afternoon snack is also useful, because... Pineapple juice will quench your hunger and you will feel full faster.

What low-calorie fruits can you eat while losing weight during the day?

Let's consider several permitted options that can be consumed without restrictions during the diet:

Nihonnashi is a Japanese pear. An interesting variety with sweet flesh and a sickly sweet taste. It is a low-calorie fruit (approximately 42 kilocalories). However, both hybrids and classic pears are considered an active fat burner.

Apples - fruits are a dietary product that contains about 75-101 kilocalories. Therefore, they are useful for people trying to lose weight. They are rich in potassium and magnesium, contain fiber, and a minimal amount of sugar. Those who have high acidity in the body, as well as problems with the gastrointestinal tract, should be treated with caution. Apples' high iron content may be beneficial for women during pregnancy. Do not eat this fruit at night, because... there is a high probability of heartburn and flatulence.

Don't try to eat as much as possible: eat just enough to satisfy your hunger.

Melon can be considered a dietary product, with low calorie content - 37 kcal. It is included in the diet to quickly burn fat deposits. Like watermelon, it has the ability to absorb harmful substances and helps eliminate them from the body naturally.

Medlar (loquat) is another permitted exotic fruit that has beneficial properties for a person losing weight. Among them are: reducing cravings for sweets and suppressing appetite, normalizing the digestive tract. Not everyone may like the specific taste, so it is recommended to remove the thin peel. Outwardly it resembles a small peach or apricot.

Fruits that will destroy your diet results

Why can’t you eat fruit while on a mono-diet or on a 5-table diet? Such pests slow down the process of losing weight, and also add extra pounds to your existing weight.

• Bananas are a tropical fruit that is high in calories (about 96 kcal) and low in fiber. Therefore, a woman losing weight should definitely not include this fruit in her evening snack. Banana is a source of vitamins that makes a person more energetic and efficient.
• Grapes are berries containing a killer 70 kilocalories per 100 grams of product. In order not to gain weight, girls on a fruit-protein diet do not need to eat grapes. You can enjoy 2-3 berries during the day. If you get carried away with a high-calorie product, you can end up with heartburn, discomfort and pain in the intestines.
• Avocado (contains 211 kcal) is a rather fatty fruit that is not welcomed by nutritionists. Its pulp increases the level of “good cholesterol” and reduces the risk of atherosclerosis.
• Watermelon. Frequent use during a diet should be avoided due to high GI values ​​with relatively low calorie content (27 kcal). It cleanses the body and promptly removes unnecessary substances. Therefore, when dieting for 7 days, do 1 fasting day, consisting only of watermelon.
• Persimmon variety "Korolek" has a specific taste. It is not classified as a dietary product, despite the fact that it protects against aging and normalizes intestinal function.

In addition to everyone's favorite fruit salad, you can prepare puree, jelly or sorbet from fruits and berries, as well as many other tasty and healthy dishes.

Let us note a number of features in the field of nutrition:

• It is not recommended to eat dried fruits. For example, the caloric content of dried apricots is equal to the slaughter indicator - 215 kcal. It’s a completely different matter if it’s a diet based on dried fruits.
• Dried fruits have approximately twice the calorie content of regular fruits.

Recommendations for losing weight with fruits

To achieve maximum effectiveness of a fruit diet, you need to adhere to the listed weight loss rules.

A fruit diet for weight loss is suitable for people who adhere to a moderate diet and who count the calories they eat - the ideal solution. Fruit for breakfast is a great alternative to scrambled eggs, scrambled eggs or cereal. You can include a salad from our own or exotic fruits in your morning menu. The disadvantage of this dish is that you will have to fast a little until lunch.

Having read advice about the benefits of coffee and fruits, ladies sin by taking these products at the same time. Remember that if you have eaten some fruit, you can drink coffee after 2 hours.

Fruit tea, due to its high sugar content, will add worries and calories.

What fruits are bad to eat at night?

Is it possible or not to eat fruit in the evening when losing weight? In general, yes, but there is a list of fruits that should not be consumed in the evening. But at the same time, you can easily include them in your diet in the first half of the day, since they also contain substances that are beneficial to the body.

First of all, dried fruits fall into this category, which many eat as a snack. Yes, dried fruits are healthier than chips and crackers, but at the same time they are much higher in calories than regular fruits. This is due to the fact that during drying almost all moisture is lost, and, consequently, the concentration of sugar and calorie content increases. But at the same time, raisins, dried apricots and other dried fruits are eaten much faster than ordinary fruits, because they are smaller in volume, so the brain does not perceive them as necessary.

Fruits that should not be eaten in the afternoon include high-calorie avocados, papaya, persimmons, grapes and other sweet fruits. The ideal time to consume them would be breakfast or the first snack. Then all the calories received will be spent on the same day, assures hudeem-bez-problem.ru.

Calorie content of berries and fruits

But at the same time, it is undesirable to eat very sour fruits before bed. The fact is that they will force your pancreas to work faster, and during sleep this is not very good, since the body needs to rest. Also, you should not eat watermelon in the evening, despite its low calorie content. This fruit has a strong diuretic effect, and therefore you will not be able to sleep peacefully.

Drinks to drink at night

• Fermented milk drinks without added sugar

As a light dinner at night, you can eat fermented baked milk, kefir, bifidok, natural yoghurts, which help normalize digestion, besides, they are filling and are a source of calcium.

• Tea with ginger

If you really want to eat, you can drink a hot drink at night. It warms and soothes the stomach. If you confuse hunger with a feeling of thirst, then you will no longer want to eat. In addition, ginger reduces the effect of caffeine contained in tea on the body. Do not add sugar to the drink.

• Milk with honey

This drink has been given to children before bed since ancient times. Milk soothes and helps you fall asleep quickly. In addition, it helps fight stress by influencing the production of the hormone serotonin. Honey increases the energy value of the drink due to the large amount of fast carbohydrates, but at the same time, it also promotes the production of the joy hormone.

• Natural cherry juice

A glass of this juice will allow you to fall asleep very quickly, since cherries promote the production of the sleep hormone melatonin.

• Chicken or vegetable broth

When losing weight at night, you can eat broth. It will not allow you to overeat, but will perfectly kill the feeling of hunger. You can prepare a liquid cream broth by blending a small amount of vegetables or chicken in the broth. Do not eat legumes at night; they take a long time to digest, which is why you will not be able to sleep soundly.

• Smoothies made from fresh vegetables and fruits

To prepare this drink, several types of low-calorie vegetables and fruits are used, which are cut into pieces and sent to a blender. You can add milk as a base, but at night it is better to use plain water. The drink is nutritious and rich in vitamins.

• Herbal decoction

Herbs such as mint, motherwort, valerian, chamomile, and thyme soothe and promote sound, restful sleep. You can add a teaspoon of honey to the broth. This drink will perfectly satisfy your hunger before bed.

When exactly to eat fruit in the evening

It is important not only what fruits you can eat in the evening when losing weight, but also the time at which you will eat them. Nutritionists recommend doing this no later than a couple of hours before bedtime. Or better yet, 4 hours before this time. And even with diets based on fruits, they are not eaten just before bed.

The fact is that fruits mainly consist of carbohydrates, so it is necessary that these carbohydrates that enter the body have time to be spent as energy.

If we consider the inclusion of fruits in our menu in relation to other products, then there are also some rules that it is advisable to follow.

• To improve digestion and reduce the amount of food, eat one small fruit 15 minutes before your main meal.
• Fruits eaten on an empty stomach are digested very quickly and help cleanse the intestines.
• If you decide to make a fruit-based dessert, do not add more calories to it by adding sugar, nuts or cream.
• To avoid feeling very hungry before bed and not trying to fill it up with fruit, eat small portions of food throughout the day. Then the body will be completely saturated and a small fruit a couple of hours before bedtime will cover all the needs in the evening.

Any non-sweet and non-starchy fruit in the evening will be beneficial for the body and for getting rid of excess weight, if you eat them in small quantities and follow all the rules, says hudeem-bez-problem ru. Try to chew the fruits more thoroughly - this will help you feel full with less and reduce the likelihood of heaviness in your stomach.

Author - Elena Burenyuk, checked by practicing family doctor Elizaveta Anatolyevna Krizhanovskaya. For more information about the experts, see the site authors
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Dinner for weight loss

What if we told you that for your fat, in fact, it is not so important what exactly you eat, the main thing is how much? It is absolutely not necessary to give up everything in the world, simply because someone thinks that it is “not a healthy lifestyle.” Everyone has the right to choose how to live, how to eat .

Food cannot be divided into “bad” and “good”, because it all consists of the same components. Just because you can't resist chocolate doesn't make it bad! Or the fact that cheese contains up to 600 kcal per 100 grams does not mean that it is harmful - there is medicine in a drop, poison in a cup!

We offer another division: into high-quality and not-so-good products, useful for your willpower and those that destroy it. There are low-quality, high-calorie, and those that many cannot resist, such products include sweets and fast food. Excessive consumption of such foods leads to the problem of willpower, which is the cornerstone of your good life.

Read more in the article Dopamine addiction: how to relieve cravings for sweets. Compulsive overeating

Where did the idea about the effectiveness of any weight loss product come from? In fact, no one knows: someone said it somewhere, perhaps on TV. Could this TV program have been commissioned? Reviews? Ordering a hundred other reviews in the 21st century is elementary. There is a legion of authors who are ready to swear for pennies that machine oil is a miracle cure for arthritis, and PVA glue is a cure for headaches.

There is not a single scientific study confirming the fat-burning properties of any product! And this is a real fact, unlike dubious discoveries on the Internet. What foods to eat for weight loss - yes, any!

Let's move on to analyzing what you can eat on a diet in the evening.